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Food  Primer 

For  the  Home 


Compiled  by 
LUCY  H.   GILLETT 

Food  Specialist 

BUREAU  OF  FOOD  SUPPLY,  A.  I.  C.  P. 
105  E.  22ND  ST.,  NEW  YORK 


1 


The  contents  of  this  book,  based  upon  the  results  of  three 
years'  research  and  experiment,  reduce  the  food  problem  to 
simpLe  graphic  terms  so  that  it  can  be  easily  understood  by 
everyone  capable  of  reading,  and  may  be  applied  in  the  interest 
of  the  best  health  of  the  family.  Thanks  are  due  to  Mrs.  Eliza- 
beth MiLBANK  Anderson  who  has  made  this  publication  possible. 


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Health  is  a  National  Obligation, 

Good  Food  Habits  are,  Necessary  for  Health, 

What  are  good  food  habits? 

Good  food  habits  are: 
the  eating  of  the  right  kinds  of  food 
the  eating  of  the  right  amount  of  food 
the  eating  of  this  food  at  the  right  time  and  in  the  proper  manner. 

At  what  age  should  good  food  habits  be  started? 

The  nursing  baby  should  be  taught  the  first  good  food  habit  of 
eating  regularly  and  at  stated  times. 

Other  good  food  habits  should  be  started  as  soon  as  the  child 
begins  to  eat  solid  food. 

Children  may  be  taught  to  like  almost  any  food,  but  it  is  very 
hard  for  many  adults  to  learn  to  like  new  foods. 

It  is  a  waste  of  time  and  energy  to  try  to  break  bad  habits  when 
good  habits  might  have  been  started  in  their  places. 

How  can  you  teach  a  child  to  like  any  food? 

Be  patient  but  persistent — persuade  rather  than  force. 

Do  not  give  up — to  give  up  or  to  give  in  may  spoil  the  child's 
health. 

Do  not  get  something  in  place  of  what  the  child  refuses  to  eat. 

Introduce   new   foods   gradually. 

Serve  only  a  small  amount  of  each  new  food  at  a  time  (1-2  tea- 
spoonsful) — serve  it  frequently  until  he  acquires  a  liking  for  it.  _ 

Make  the  food  as  attractive  as  possible,  and  prepare  in  a  variety 
of  ways. 

Serve  cereal  in  an  attractive  dish. 

Put  cooked  dried  fruit  in  the  cereal, 

Conceal  spinach  in  scrambled  egg. 

Add  vegetable  pulp  to  white  sauce  and  pour  over  toast. 

It  may  take  two  years  to  teach  a  child  to  like  vegetables,  but  two 
years  spent  educating  a  child  to  eat  the  right  foods  are  better  spent 
than  from  2  to  20  years  or  more  of  misery  with  only  half  working- 
ability. 


2 


Be  Strong  and  Healthy 

Good  Food  Habits  are  Essential 
to  Health 

Drink  at  least  two  cups  of  milk  every  day. 

Eat  freely  of  Bread  or  Cereal  at  every  meaL 

Eat  some  Vegetable  every  day. 

Do  not  eat  Sweets  except  at  the  end  of  a  meaL 

Drink  at  least  six  cups  of  Water  every  day. 

Do  not  drink  Coffee  or  Tea  at  all. 

Eat  regularly,  three  times  a  day. 

Do  not  eat  between  meals — except  zm  occasional  light 

luncheon  half  way  between  two  hearty  meals. 
Eat  slowly — chew  food  thoroughly. 

FOOD  CHART  No.  I 


IT  has  been  found  through  a  study  of  food  habits  that  these  suggestions 
are  in  accordance  with  economy  where  economy  is  important.  But  where 
money  is  no  consideration,  they  are  quite  in  accordance  with  the  best  laws 
of  health.  The  fundamental  principles  are  the  same.  They  differ  chiefly 
in  the  types  of  vegetables  and  fruits  used  according  to  the  amount  of  econ- 
omy necessary.  It  is  important  at  this  particular  time  of  food  conservation 
that  everyone  know  relative  food  values  so  as  to  know  how  to  substitute  for 
the  meat  and  wheat  which  we  want  to  conserve. 


s.**^ 


Give  the  children  the  proper  start  in  life. 
Give  them  the  right  kind  of  food. 

Why  does  James  look  so  sure  of  winning? 

James  has  the  assurance  of  winning  because  he  has  good  solid 
bones,  firm  muscles,  a  strong  vigorous  heart  and  steady  nerves. 

How  has  he  acquired  these  good  qualities? 

He  eats  three  hearty  meals  a  day — seldom  between  meals,  except 
an  occasional  light  luncheon  half  way  between  two  hearty  meals. 

He  eats  cereal  and  milk  every  morning  for  breakfast. 

He  never  drinks  coffee. 

He  eats  plenty  of  coarse  breads,  vegetables  and  milk. 

He  eats  comparatively  little  meat  or  sugar.  He  eats  sweets  only 
at  the  end  of  a  meal. 

He  chews  his  food  thoroughly. 

Why  does  William  look  so  pathetic? 

William  is  beginning  to  feel  that  he  is  not  strong  enough  to  play 
as  hard  as  the  other  boys.  He  feels  tired  sooner  than  they  do  and 
often  can't  play  at  all.     He  has  a  cold  frequently. 

Is  there  any  reason  for  William's  lack  of  energy? 

William  eats  bread  and  coffee  for  breakfast.  His  mother  thinks 
it  takes  too  long  to  cook  the  cereal.  His  breakfast  furnishes  only 
about  half  as  much  food  value  as  James'  breakfast. 

He  eats  a  bite  here  and  a  bite  there  throughout  the  day.  He  has 
no  regular  eating  times.  He  eats  anything  he  happens  to  see  which 
appeals  to  him.     He  eats  it  hurriedly  too. 

He  eats  a  great  deal  of  white  bread,  meat  and  coffee  with  lots  of 
sugar  in  it. 

It  is  not  a  difference  in  cost.  The  chances  are  that  William's 
food  costs  more  than  James'. 

What  are  William's  chances  of  success  in  life? 

The  chances  are  that  he  won't  get  along  as  well  at  school,  that  he 
won't  be  able  to  work  as  hard,  that  he  will  be  more  susceptible  to 
disease,  and  that  he  may  be  unable  to  earn  his  living  because  of  tuber- 
culosis or  some  other  wasting  disease. 

James'  breakfast  of  oatmeal  and  milk  costs  no  more  than  Wil- 
liam's breakfast  of  bread  and  coffee,  but  it  supplies  about  twice  as 
much  growing  material. 


THE  RACE  FOR  LIFE 


AMOUNT  OF  CROWING 
MATERIAL  NEEDED  BY 
WU.UAM    EVERY   DAY 


CltOWlNC  MATtRIAL 

SUPPUED  BY 

WILUAM'S  BREAKFAST 


WUUan    la    tett»i(    only 

bi*  brcakfMt  of  bread  and 
coff««  a«  Jam«a  gcU  fi«a  kit 
ureal  and  milk.    Hiulbarab; 


(Both    braabfaali 


CROWING  MAfRIAt 

SUPPUED  BY 

JAMES'    BREAKFAST 


2000  Food  UniU 


CM  Food  UniU 

FOOD  CHART  No.  0 

A.  I.  C.  P.  lOS  Eaal  22sd  Stnal 


JAMES  and  WILLIAM  have  a  race  to  run.  Both  want  to  be  strong, 
healthy  men.  Both  must  gain  from  5  to  6  pounds  a  year  (il4  to  2  oz.  a 
week,  or  from  6  to  8  oz.  a  month).  The  food  must  supply  all  of  this  as 
well  as  the  energy  used  in  work  and  play. 

William  is  getting  only  about  one-half  as  much  from  his  breakfast  of 
bread  and  cofifee  as  James  gets  from  his  cereal  and  milk.  He  is  thereby 
lessening  his  chances  for  a  healthy  manhood. 

(Both  breakfasts  cost  practically  the  same  amount.) 


Give  the  children  plenty  of  milk  and  watch  them  grow. 

What  everyday  proof  have  we  that  milk  has  good  growing 
material  for  boys  and  girls? 

It  is  the  only  food  the  majority  of  children  get  for  the  first  nine 
months  of  their  lives,  yet  they  live  on  it,  they  grow  on  it,  they  do 
their  w^ork  of  playing,  kicking,  and  crying  on  it. 

What  does  milk  supply? 

It  supplies  building  material  for  the  bones,  teeth,  and  muscles,  it 
keeps  the  heart  beating  regularly,  it  strengthens  the  nerves  and  every 
other  part  of  the  body.  It  has  a  growing  force  which  makes  weak 
bodies  grow  into  strong  ones. 

Would  any  other  food  do  as  well? 

No  other  food  could  be  used  in  its  place. 

No  other  one  food  contains  as  many  of  the  various  growing 
materials  needed  by  children. 

No  other  one  food  supplies  enough  building  material  for  bones 
and  teeth.     Good  bones  and  teeth  need  lime  for  building. 

Children  need  a  variety  of  growing  materials  and  they  must  all 
be  supplied  if  every  child  is  to  be  a  strong,  healthy  man  or  woman. 

How  much  milk  should  children  have? 

Every  child  must  have  at  least  one  pint  of  milk  a  day  to  supply 
material  for  good  bones  and  teeth. 

Every  child  ought  to  have  at  least  one  quart  of  milk  a  day  be- 
cause it  is  so  easily  built  up  into  body  tissue. 

What  is  its  value  for  adults? 

It  is  an  excellent  food  for  adults.  It  might  take  the  place  of 
some  meat. 

At  least  a  cup  of  milk  per  a4ult  per  day  should  be  used  in  the 
food  or  taken  as  a  beverage. 

The  food  value  of  the  milk  is  the  same  whether  the  milk  is  taken 
in  cooked  foods  or  as  a  beverage. 

What  is  the  food  value  of  coffee  or  tea? 

Cofifee  and  tea  have  no  food  value. 

Are  they  harmful? 

They  are  harmful  for  growing  children  because  they  dull  the 
appetite  so  that  the  children  feel  satisfied  before  all  the  necessary 
growing  material  has  been   supplied. 


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Are  dried  fruits  and  vegetables  better  than  canned  ones? 

No,  dried  fruits  and  vegetables  are  advocated  only  where  econ- 
omy is  necessary. 

If  you  have  only  i8  cents  to  spend  for  a  vegetable  or  a  fruit, 
you  can  get  more  food  value  from  i8  cents'  worth  of  dried  peaches 
than  from  i8  cents'  worth  of  canned  peaches,  because  you  pay  for 
water  when  buying  the  canned  which  might  be  added  at  home. 

If  it  is  a  matter  of  getting  more  food  value  for  the  money,  then 
dried  fruits  and  vegetables  would  be  recommended  above  canned  in 
general.     Use  some  fresh  vegetables  occasionally  however. 

Home  canned  fruits  and  vegetables  are  always  to  be  preferred  to 
purchased  dried  vegetables. 

How  about  the  material  required  in  the  preparation  of  the 
dried  fruits? 

While  extra  material  used  in  the  preparation  should  be  consid- 
ered, the  food  value  will  be  increased  much  more  in  proportion  than 
the  cost.  Sugar  added  to  dried  fruit  at  home  costs  not  more  than 
10  cents  a  pound.  The  sugar  in  canned  peaches  has  been  paid  for 
at  the  rate  of  at  least  25  cents  a  pound. 

The  following  illustrates  the  cost  and  number  of  servings  from 
a  pound  of  canned  peaches  and  dried  peaches: 

Cost  of  One 
Food  Value    Cost^  Serving 

Calories    (Cents)  Servings    (Cents) 

I  pound  can  of  peaches 213  12  2%''  4^ 

I  pound  of  dried  peaches 1,280  18  12  lYz 

If  one  were  to  add  even  one  cup  of  sugar  to  the  pound  of  dried 
fruit  in  cooking,  there  would  be  added  900  calories  to  its  food  value  at 
a  cost  of  one-half  pound  of  sugar.  If  this  is  five  cents  then  the  food 
value  and  cost  of  each  serving  would  be  as  follows: 

Food  Value  Cost 


Canned  peaches 80  calories  aY^    cents 

Dried  peaches    148  calories  i  "Aa  cents 

^  Costs  are  only  approximate. 

"  Only  8  half  peaches  were  contained  in  a  pound  can — enough  to 
serve  only  2  people,  with  ^  of  a  serving  for  a  third  person. 


Use  more  milk  and  less  meat. 

The  chief  danger  in  going  without  meat  is  in  not 

making  the  proper  substitutes. 

Is  meat  necessary  every  day? 

Meat  is  not  necessary  every  day. 

Some  people  get  along  very  well  without  any  meat  at  all. 

Why  do  some  people  think  they  need  meat 
every  day? 

Some  people  think  they  need  meat  every  day  because  they  are 
accustomed  to  it.     They  were  not  properly  taught  as  children. 

Meat  has  a  stimulating  quality.  This  stimulating  quality  often 
makes  some  people  feel  that  they  need  more  meat  than  is  really  good 
for  them. 

What  can  be  substituted  for  meat? 

Milk,  eggs,  cheese,  plenty  of  vegetables  (especially  beans  and 
peas),  fish,  and  inore  cereals. 

How  may  the  meat  be  reduced  and  yet  make  meals  appe- 
tizing? 

'  Use  meat  for  flavor  and  use  it  in  such  a  way  as  to  make  a  small 
amount  go  a  long  way. 

Use  less  meat  and  more  vegetables  and  cereals  (rice,  barley  and 
oatmeal)   in  soups   and   stews. 

Cook  a  small  amount  of  chopped  meat  with  a  large  amount  of 
cooked  rice  or  barley.     Season  with  onion  or  other  vegetable. 

The  water  in  which  pared  vegetables  and  rice  are  cooked  should 
be  used  in  soups  and  gravies  so  far  as  possible.  This  water  contains 
valuable  food  material  which  should  be  used.  It  may  be  just  what 
you  need. 


10. 


fH    fl>    "5    •"    ^ 


II 


Use  plenty  of  milk,  vegetables,  and  cereals, 

and  make  sure  that  all  building  stones  are  supplied. 

What  is  meant  by  "building  stones"? 

The  building  stones  of  the  body  are  the  various  materials  which 
go  to  make  up  the  bones,  muscles,  teeth,  nerves,  and  all  other  parts 
of  the  body.  Fats,  sugars,  proteins,  lime,  and  iron  are  among  the 
most  important. 

Does  any  one  food  contain  them  all? 

Milk  contains  all  building  or  growing  materials.  No  other  one 
food  contains  them  all.  We  must  eat  a  variety  of  foods  to  get  what 
we  need. 

Is  appetite  a  good  guide? 

There  are  very  few  wise  and  intelligent  appetites.  Taste  is  too 
depraved  to  trust  as  a  guide.  The  chances  are  that  we  would  be  get- 
ting far  more  than  we  needed  of  some  material  and  not  enough  of 
others.     This  is  a  waste  of  food. 

How  then  can  one  be  sure  of  securing  a  proper  balance  ? 

I — There  should  be  at  least  i  qt.  of  milk  for  every  two  or  three  peo- 
ple over  five  years  of  age  (i  qt.  for  every  child  under  five). 

2 — There  should  be  plenty  of  bread  or  cereal  and  milk  for  breakfast 
with  fruit  if  possible.  If  people  are  working  hard  other  things 
may  be  added. 

3 — The  main  dish  at  one  other  meal  should  consist  of  one  or  more 
vegetables  with  milk  and  bread  or  cereals. 

4 — The  third  meal  should  have  as  its  main  dish  meat  or  meat  substi- 
tute prepared  with  plenty  of  vegetables. 

5 — There  should  be  plenty  of  milk,  vegetables  and  cereals  in  every 
diet. 
If  these  foods  are  made  the  important  items  in  the  diet  the  sugar 

may  be  reduced  to  a  minimum.     It  should  never  be  allowed  between 

meals  or  at  the  beginning  of  a  meal  as  it  destroys  the  appetite  for 

the    foods    needed.      Learn    to    eat    cereal   without    sugar.      Whatever 

sugar  is  given  should  be  given  at  the  end  of  the  meal.     It  contains 

no  iron  and  is  likely  to  lessen  the  eating  of  iron  foods.     Iron  foods 

are  very  necessary. 

There    should    be    a    reasonable    amount    of    fat    in    every    diet. 

Cheaper  fats  and  oils  may  be  used  in  place  of  butter  provided  there 

are  plenty  of  milk  and  green  vegetables. 


12 


c 


13 


The  more  grain  products  used  the  cheaper  the  diet. 
The  more  meat  used,  the  more  expensive  the  diet. 

What  are  grain  products  ? 

The  grain  products  include  bread  flours,  cereals,  macaroni,  rice, 
barley,  cornmeal  and  other  similar  products  made  from  grain. 

What  makes  the  food  value  of  oatmeal  so  much  higher  than 
white  flour,  as  shown  on  the  chart  opposite? 

The  chief  difference  in  the  food  value  of  these  two  grain  prod- 
ucts is  the  difference  in  the  amount  of  the  grain  which  is  used  in 
the  preparation  of  the  product.  In  oatmeal  the  outside  coating  of  the 
grain  is  left  in  the  cereal.  This  contains  valuable  material.  It  in- 
creases the  value  of  the  oatmeal  as  a  food.  In  white  flour  the  grain 
coating  has  been  carefully  removed.  Its  food  value  is  thereby  de- 
cidedly decreased. 

Is  white  flour  necessary? 

White  flour  is  not  necessary  even  for  children.  In  fact,  we  would 
all  be  better  or  just  as  well,  if  we  ate  more  of  the  grain  products 
other  than  white  flour.  White  flour  has  been  deprived  of  valuable 
building  material.  It  has  less  lime  and  iron  than  whole  wheat  or 
oatmeal.  Both  adults  and  children  need  this  lime  and  iron.  The 
coarser  flours  and  cereals  are  more  laxative  and  help  to  prevent  con- 
stipation.    Constipation  leads  to  many  ills. 

How  can  one  judge  the  relative  economy  of  the  various 
cereals? 

Divide  the  score  for  the  food  value  per  pound  by  the  cost  as 
follows: 

Score  for  Return  in 

food  value  Cost  per         food  value  for   \ 

per  pound  pound  every  cent  spent 

Oatmeal    2,460  7  cents  351 

Shredded  wheat  .. 2,200  16       "  '    138 

Barley    1,380  8      "  172 

Wheat  flour 1,180  8      "  148 

What  about  nuts? 

The  food  value  of  nuts  is  high.  The  use  of  nuts  may  reduce  the 
use  of  meat  considerably.  If  nuts  are  eaten  even  as  a  relish,  less  meat 
may  be  served  for  the  main  dish.  If  plenty  of  vegetables  are  served, 
meat  may  be  omitted  entirely. 

Nuts  need  to  be  masticated  thoroughly  however.  Peanut  butter 
sandwiches  and  potato  soup  make  an  excellent  luncheon  for  a  boy. 


14 


GRAIN  PRODUCTS  and  NUTS 


(FOOD  VALUE  PER  POUND) 

GRAIN    PRODUCTS 


OATMEAL 


ANY  CEREAL  •rFLOUIt 

Mti.  fnw  tk. 

WHOLE  WHEAT 

tuck  u  Wlie>leaa.Skr>4<M 

Wkut,  or  Crmkaoi  FImt 


BARLEY.  FARINA. 
MACARONI!  or 
CORNMEAL 


HOMINY.  WHITE 

FLOUR  or  WHITE 

RICE 


ALMONDS,  PEANUTS 
«r  PEANUT  BUTTER 


FoodValtw 
2200 


Food  ViJiM 

1180 


NUTS 


FILBERTS 


PECANS 


WALNUTS 


FOOD  CHART  No.  VII 


Grain  Products  and  Nuts  are  Valuable  for  Energy  and 
Building  Material 

Chart  VI  shows  the  various  types  of  food  compared  as  to  food  value 
and  cost.  This  chart  shows  how  some  of  the  cereals  and  nuts  compare 
with  each  other  per  pound.  (To  compare  foods  on  the  basis  of  cost,  divide 
the  value  given  by  the  cost  per  pound.) 

Bread  and  cereals  are  especially  valuable  for  energy  needed  by  boys 
and  girls  who  are  exercising  vigorously.  They  not  only  furnish  a  large 
amount  of  energy  needed  for  exercise,  but  they  also  supply  building  material 
and  help  to  build  strong  muscles.     They  should  be  eaten  freely. 

Nuts  are  valuable,  too,  but  they  should  be  combined  with  other  foods 
and  chewed  thoroughly.  Eat  them  at  meal  time  in  place  of  meat.  Try  a 
peanut  butter  sandwich  with  vegetable  soup. 

(The  value  represented  here  is  the  score  value  described  on  Chart  VI.) 

15 


Eat  vegetables  every  day  to  save  doctor's  bills. 
Are  vegetables  and  fruits  necessary? 

Yes,  vegetables  are  one  of  the  three  most  important  foods.  Milk, 
cereals  and  vegetables  may  make  a  complete  diet. 

Why  are  vegetables  important? 

Vegetables  supply  bulk  which  helps  to  overcome  constipation. 
This  is  a  very  important  use.  They  also  supply  valuable  salts  and 
acids  which  not  only  help  in  building  bones  and  tissues  but  help  to 
keep  the  body  healthy. 

Which  vegetables  are  especially 
recommended? 

The  potato  is  one  of  the  most  valuable  as  well  as  one  of  the 
cheapest  vegetables.  It  is  cheap  even  at  five  cents  a  pound.  All 
green  vegetables  such  as  spinach,  dandelions,  string  beans,  fresh  peas, 
and  beans  are  also  valuable  for  their  iron.  All  vegetables  are  good. 
Use  carrots,  onions,  beets,  turnips  and  cabbage  freely. 

Why  are  green  vegetables  important? 

They  contain  iron.  Iron  is  necessary  for  good  blood.  Good 
blood  is  necessary  for  health.  It  is  better  to  take  iron  in  food  than 
to  have  to  take  an  iron  tonic  later. 

Which  vegetables  are  cheapest? 

The  cost  per  pound  does  not  always  determine  relative  economy. 
The  food  value  must  be  considered.     To  find  out  which  of  two  par- 
ticular vegetables  is  cheaper,  divide  the  food  value  as  given  on  the 
opposite  page  by  the  current  cost  per  pound. 
Example: 

Score  for  Return  in  food 

food  value  Cost  per  value  for  each 

per  pound  pound  cent  spent 

Cabbage   380  3  cents  127 

Onions    270  3       "  90 

Then  with  onions  and  cabbage  at  practically  the  same  cost  per 
pound,  one  would  get  more  from  the  same  amount  of  money  in  buy- 
ing the  cabbage. 

Similarly  we  may  find  the  relative  economy  of  dried  and  fresh 
fruit. 

Score  for  Return  in  food 

food  value  Cost  per  value  for  every 

per  pound  pound  cent 

Dates    1,200  20  cents  60 

Apples  (fresh) 220  5       "  ,44 

With  apples  at  five  cents  a  pound,  dried  fruit  is  more  economical. 
It  is  well,  however,  to  have  some  fresh  fruit  in  the  diet  two  or  three 
times  a  week, 

16 


VEGETABLES  and  FRUITS 


(FOOD  VALUE  PER  POUND) 

VEGETABLES 


DRY  !»EAS,  BEANS 
or  LENTILS 


SPINACH 


FRESH  PEAS,  BEANS, 
CORN  or  STRING  BEANS 


Food  Value 
270 


FRUITS 


DATES,  RAISINS  or 
PRUNES 


DRIED  APPLES 


GRATES,  ORANGES 
or  BANANAS 


OTHER  FHESH  FRUITS 


Food  Valw 
95& 


Food  Value 
240 


I  Food  V4dae 
220 


FOOD  CHART  No.  Vffl 


Vegetables  and  Fruits  are  Necessary  for  Good  Health 

It  is  not  necessary  to  eat  as  much  of  these  foods  as  of  milk  and  grain 
products,  but  every  boy  and  girl  needs  some  vegetable  at  least  once  a  day. 
Fruit  should  be  eaten  every  day  if  possible. 

The  amount  of  building  material  furnished  by  fruit  and  vegetables  is 
a  very  necessary  kind. 

Fruit  and  vegetables  make  other  building  material  more  valuable.  They 
help  to  build  good  teeth  and  strong  bones;  they  keep  the  blood  healthy; 
they  help  food  to  digest,  and  they  help  to  make  muscles  stronger.  They 
are  very  important.     Do  not  neglect  them. 

(The  value  represented  here  is  the  score  value  described  on  Chart  VI.) 

17 


There  is  very  little  danger  of  eating  too  much 

of  a  well-balanced  diet. 
There  is  great  danger  of  eating  too  much  of  a 

poorly  balanced  diet. 

If  children  have  all  they  want  to  eat,  isn't  that  enough  atten- 
tion to  give  to  their  food? 

No.  Every  child  needs  a  certain  variety  and  amount  of  growing 
material.  The  diet  must  be  well-balanced  in  order  to  insure  enough 
of  each  one  without  getting  too  much  of  others. 

What  is  a  well-balanced  diet  ? 

A  well-balanced  diet  supplies  all  the  needs  of  the  body  in  prac- 
tically the  amounts  needed  for  each  day's  process  of  living. 

How  can  we  be  sure  of  a  well-balanced  diet? 

A  well-balanced  diet  may  be  obtained  by  observing  the  following 
suggestions: 

Spend  no  more  for  meat  than  for  milk  (using  at  least  Y2  a  quart 
of  milk  for  every  child  under  16  and  ^  of  a  quart  for  every  adult). 

Spend  as  much  or  more  for  vegetables  and  fruit  as  for  meat.  Use 
pl-enty  of  vegetables. 

Eat  freely  of  cereals  and  bread  to  satisfy  the  appetite  (use  the 
whole  grain  cereals). 


(Sherman) 


Summary 


i^— Use  all  the  milk  the  family  needs. 

2 — Use  vegetables  for  at  least  one  meal  a  day.  Use  plenty  of  potatoes 
and  some  leaf  or  green  vegetable  besides  each  day.  Have  some 
fruit  at  least  five  times  a  week.  Dried  fruit  may  be  used  frequently 
if  preferred,  with  fresh  fruit  at  least  twice  a  week. 

3 — Reduce  the  meat  expenditure  to  provide  for  the  milk  if  necessary. 

4 — Let  the  children  have  as  much  coarse  cereal  and  bread  as  they 
want  at  meal  time. 

5 — Fat  may  be  in  the  form  of  butter  or  a  butter  substitute.  _ 

6 — Avoid  too  much  sweets  and  jam.  They  satisfy  the  appetite  before 
all  the  growing  material  needed  has  been  eat>en. 

7 — Avoid  tea  and  coffee. 


Dollars  well  spent  for  food  spell  HEALTH. 
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